Nick Walker Workout Routine and Diet

Nick Walker partnered with a good friend of his, Matt Jansen, to take on the world of bodybuilding as a rookie. Let's look at his current training and diet.

Nick Walker, also known as “The Mutant” is an American professional bodybuilder competing in the Professional Open division. After receiving his IFBB Pro Card at the NPC North American Show, Walker finished in sixth place on his Olympia debut. He then beat Iain Valliere and Steve Kuclo to clinch the 2021 Arnold Classic, thus launching himself to global superstardom.

He hasn’t looked back ever since he turned pro, Walker finished in 3rd place at the 2022 Olympia, in a hotly contested battle.

Today we’re going to take a look at Nick Walker’s diet and workout routine.

Key Takeaways

  • Nick Walker finished in 3rd place at the 2022 Olympia. He also won the People’s Champion award
  • Nick Walker has some of the best arms in the Open Division
  • Nick Walker believes in enjoying each workout to the fullest and chooses not to tamper with his training regime

Who is Nick Walker?

Nick Walker was born and raised in Pine Hill, New Jersey. The bodybuilder hailing from the United States has swiftly worked his way up as both a fan favorite, as well as a formidable threat on the stage as well.

Nick had a shaky start to life as a bodybuilder. He did horribly in his first-ever fitness event but was cheered on by his friends and family along with the electric crowd he was posing in front of. He’s even said that it was the first time he felt proud of himself.

  • Age: 28
  • DOB: August 3rd, 1994
  • Place of Birth: New Jersey
  • Bodybuilding Category: Open Division
  • Height: 5’7″ (170.18 cm)
  • Weight 249 lbs (113 kg)

Nick Walker Measurements

  • Chest: NA
  • Arms: 23 inches (58.42 cm)
  • Waist: NA
  • Quads: NA
  • Calves: NA

Nick Walker Workout Plan

Figure 1: Nick Walker follows a rather unconventional training split, perhaps one best suited to his needs and weak points.

Nick Walker partnered with a good friend of his, Matt Jansen, to take on the world of bodybuilding as a rookie. It was with Jansen that Walker made a mark on the pro scene, and then went on to win the Arnold Classic. While the two are no longer working together, it’s clear that Jansen has left a sizeable impact on Walker’s bodybuilding philosophy.

Nick’s training split is quite unconventional, especially for the average gym-goer. This comes down to a high degree of specialization and modifications that were probably made by him in collaboration with Jansen.

Walker splits his workouts across 6 days, with the first four days focusing on his upper body, and the remaining two being more leg-intensive, with a little hint of back exercises. As such, he hits his back muscles in some way at least thrice a week.

Here’s what a typical week of training looks like for The Mutant:

Day 1: Chest and Biceps

Nick starts with his chest exercises to get his upper body warmed up, before moving on to isolation lifts like curls. He believes in squeezing his muscles to the brim, as it helps bring out the finer details in your physique.

Here’s what Nick Walker likes to commence his week with:

  • Machine chest fly 3-4 x 12-15
  • Machine Incline leverage press 3-4 x 12-15
  • Neutral grip machine press 3-4 x 12-15
  • Machine chest press 3-4 x 12-15
  • Cable standing fly 3-4 x 12-15
  • Cable standing biceps curls 3-4 x 12-15
  • Machine preacher curl 3-4 x 12-15
  • Barbell biceps curls 21s 3-4 x 12-15

Day 2: Shoulders, Upper Back, and Triceps

Walker has been loyal to his chosen list of exercises since his rookie days. He doesn’t believe in meddling with what’s working. Rather, he tries to max out his progress in each lift before moving on to another exercise.

Here’s what the second workout of the week looks like for Nick Walker:

  • Seated dumbbell shoulder press 3-4 x 12-15
  • Machine standing shoulder lateral raise 3-4 x 12-15
  • Machine seated shoulder press 3-4 x 12-15
  • Cable standing shoulder lateral raise 3-4 x 12-15
  • Cable seated wide-grip row 3-4 x 12-15
  • Machine row 3-4 x 12-15
  • Reverse pec dec 3-4 x 12-15
  • Cross cable pushdown 3-4 x 12-15
  • Arsenal dip machine 3-4 x 12-15

Day 3: Arms

At 23 inches, Nick Walker has some of the most enviable arms in the entire division. There seems to be a burning question surrounding his massive gains. However, Walker’s approach to training arms, much like the rest of his physique, is quite relaxed. He prefers to have fun with it and enjoy his gym sessions to the fullest.

Here’s what the third day of training looks like for Nick:

  • Triceps cable pushdown 3-4 x 12-15
  • Barbell curl 21s 3-4 x 12-15
  • Arsenal dip machine 3-4 x 12-15
  • Cable biceps curls 3-4 x 12-15
  • Cross cable pushdowns 3-4 x 12-15
  • Machine preacher curl 3-4 x 12-15
  • Single set of Incline overhead dumbbell extension (30 reps)
  • Single set of Hammer curls (30 reps)

Day 4: Back

  • Cable lat pulldown 3-4 x 12-15
  • Assisted T-bar row 3-4 x 12-15
  • Reverse grip low row using machine 3-4 x 12-15
  • Seated cable row w/ long angled bar 3-4 x 12-15
  • Straight arm cable pushdowns 3-4 x 12-15
  • Single set of assisted pull-ups (rest pauses included) 20 reps
  • Weighted back extensions 3-4 x 12-15
  • Power tower leg raises 3-4 x 12-15

Day 5: Quads

Here’s what an average quad day looks like for Nick Walker:

  • Leg extensions 3-4 x 12-15
  • Leg press 3-4 x 12-15
  • Hack squat 3-4 x 12-15
  • Single-leg extensions 3-4 x 12-15
  • Walking lunges 3-4 x 12-15
  • Bodyweight sissy squats 3-4 x 12-15
  • Thigh adduction machine 3-4 x 12-15

Day 6: Hamstrings, Glutes, and Upper Back

Here’s what Nick Walker likes to wrap up his week with:

  • Seated hamstring curl
  • Lying leg curl 
  • Standing single-leg hamstring curl machine
  • Cable stiff-legged deadlift
  • Machine hip thrust
  • High stance leg press
  • Leg abduction machine
  • Cable pulldown
  • Machine seated straight leg calf raise

Nick Walker Diet Plan

Being one of the biggest bodybuilders around isn’t easy. As such, it comes as no surprise that Nick Walker needs a substantial amount of calories to maintain his size. Like his training routine, his diet plan was greatly influenced by his buddy and coach, Matt Jansen.

Walker chooses to split his daily calorie allowance across six meals.

That being said, here’s what a full day of eating looks like for Nick.

Meal 1

  • MegaFit steak – 224 g
  • Cream of rice – 200 g
  • Blueberries – 100 g

Meal 2 – Pre-workout meal

  • Jasmine rice – 350 g
  • 99% fat-free ground turkey – 224 g
  • Avocado oil – 10 g
  • Mustard
  • Cinnamon
  • Pineapple – 200 g

Meal 3 – Post-workout

  • Jasmine rice – 350 g
  • Steak
  • String beans
  • Macadamia nut oil

Meal 4

  • Jasmine rice – 350 g
  • 99% fat-free ground turkey – 224 g
  • Pineapple – 100 g

Meal 5

  • Jasmine rice – 350 g
  • 99% fat-free ground turkey – 224 g
  • Pineapple – 100 g
  • String beans – 100 g

Meal 6

  • MegaFit Chicken
  • Jasmine rice – 350 g
  • 99% fat-free ground turkey – 224 g
  • Pineapple – 100 g
  • String beans – 100 g

Nick Walker’s Favorite Supplements

As most bodybuilders do, Nick Walker also takes supplements to support his heavy training and physique. Here’s what his supplement stack, sponsored by RAW looks like:

Morning Supplements

  • Heart support
  • Multivitamin
  • Turmeric
  • Omega 3’s
  • Liver support
  • Blood pressure support
  • Kidney support
  • K2
  • B3
  • Vitamin C

Morning Drink

Walker enjoys a morning drink to start his day off with a bang. He makes use of GI by Revive supplements, which so happens to be one of his sponsors. Here’s what his drink looks like:

  • Daily greens
  • Collagen
  • GI by Revive
  • Glutamine

Nick Walker Bodybuilding Career [list]

  • 2013 NPC Eastern USA Championships – Men’s Novice Light Heavyweight [7th]
  • 2013 NPC Eastern USA Championships – Men’s Teen [1st place]
  • 2013 East Coast Championships: Novice – Lightheavyweight [3rd place]
  • 2013 Eastern USA Championships – Teen B [1st place]
  • 2014 NPC Junior Nationals – Middleweight [2nd place]
  • 2015 NPC Northeast Summer Classic – Middleweight [1st place]
  • 2015 NPC USA Championships – Middleweight [8th place]
  • 2016 NPC USA Championships – Welterweight [2nd place]
  • 2016 NPC South Jersey Championships – Men’s Heavyweight [1st place]
  • 2017 NPC National Championships – Men’s Heavyweight [6th place]
  • 2017 IFBB North American Championships – Men’s Heavyweight [6th place]
  • 2018 NPC USA Championships – Middleweight [3rd place]
  • 2018 NPC National Championships – Middleweight [6th place]
  • 2018 Caribbean Grand Prix Pro Qualifier – Light Heavyweight [3rd place]
  • 2019 NPC South Jersey Championships – Men’s Heavyweight [1st place]
  • 2019 NPC USA Championships – Men’s Super Heavyweight [2nd place]
  • 2020 North American Championships – 1st (Pro Card)
  • 2020 Chicago Pro – [4th place]
  • 2021 New York Pro – 1st (Olympia qualifier)
  • 2021 Arnold Classic – [1st place]
  • 2021 Mr. Olympia – [5th place]
  • 2022 Mr. Olympia – [3rd place]

Summary

Nick Walker has quickly climbed the bodybuilding ladder and gained immense fame along with respect from his peers. At just 28, he’s already one of the top contenders in his category. We expect him to work wonders in the future, and get some titles under his belt.

FAQs about Nick Walker

Is Nick Walker the biggest bodybuilder?

While his weight fluctuates depending on whether it’s off-season or not, at 249 lbs (113 kg), Walker is certainly in the higher range of heavy bodybuilders, and his shorter height (5’7″ or 170.17 cm) only further accentuates his size.

Where did Nick Walker place at the Olympia?

Nick Walker finished in 3rd place at the 2022 Olympia, behind Hadi Choopan and Derek Lunsford.

What is wrong with Nick Walker’s legs?

Nick Walker has been suffering from varicose veins for quite some time now, and it’s prompted concern from his fanbase. However, the issue has more to do with aesthetics than his health.

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Contributors

Aryan

Aryan | Writer

Aryan endeavors to create compelling, informative, and visually appealing content that is grounded in thorough research and analysis. His objective is to provide a well-rounded perspective on fitness, incorporating a variety of physical activities, such as football, swimming, lifting, and cardio, to provide a comprehensive and engaging experience for his audience.

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